Training in BRO Teens — Guys

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This section is for 13 to 17. There is no dating, no messaging strangers and no adult content anywhere in it. If anything here worries you, talk to a parent, a teacher or another adult you trust.

Latest news · Training

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GuideAde Fisher23 Sept 20266 min

What steroids do to a body that isn't done growing yet

Growth plates, the guy who swears it's just oatmeal, and why half the supplement aisle has never been tested by anybody.

How not to get hurt in your first year of lifting

Six habits that keep teenage lifters out of the physio's waiting room, including the one that takes four seconds a set.

GuideAde Fisher23 Sept 20266 min

Your first twelve weeks of lifting, done properly

An empty bar isn't a waste of time, and adding 20kg a week is how you end up sitting out the season with a sore back.

Ask BRO

Build me a revision plan that I will actually stick to

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GuideAde Fisher23 Sept 20266 min

Putting on size at seventeen when you're naturally thin

Small plates, three sessions a week, and more food than you think. What actually works, and the honest bit about how long it takes.

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6 min read

Putting on size at seventeen without wasting two years

Lift heavy, eat properly, sleep, repeat for two years. The details matter less than most guys think, and the patience matters more.

Poll

Where does your phone charge overnight?

GuideAde Fisher22 Sept 20266 min

Starting to lift at sixteen without getting hurt

Almost nobody gets injured by lifting. They get injured by loading a movement they never actually learned.

Community

What is the most expensive lesson your business taught you?

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GuideCal Brennan15 Sept 20262 min

Everything is harder on six hours of sleep

Training, school, mood, skin, patience. It's all downstream of the same thing, and the phone is what's taking it.

Eat enough to still be running in the fourth quarter

The hollow feeling late in a game usually isn't fitness. It's fuel, and it's fixable with a bagel and a plan.

Quiz

Does your wardrobe actually fit you?

Five questions, honestly answered, and a plan for the next fortnight.

GuideTeen GirlsNina Castellan23 Sept 20266 min

Stay in the sport after you stop being the best at it

Somewhere around fourteen, sport stops being easy for almost everybody. What you do in the six months after that decides a lot.

GuideTeen GirlsNina Castellan23 Sept 20266 min

Train for your position, not for the gym

Count the sprints in your last game. That number, and a few others like it, should decide almost everything you do between matches.

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Build me a revision plan that I will actually stick to

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GuideTeen GirlsNina Castellan23 Sept 20265 min

Start with the empty bar and keep going back

How to start lifting at 14, what people will say about it, and why none of that changes what you can carry.

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GuideTeen GirlsNina Castellan23 Sept 20266 min

The training that actually shows up in your game

Most off-season work doesn't transfer to the field. Build a week around what your sport actually asks your body to do.

Poll

Where does your phone charge overnight?

GuideTeen GirlsNina Castellan23 Sept 20265 min

How to start lifting when everybody has an opinion

The bar weighs 20kg before you add anything. Start there, ignore the commentary, and keep a notebook.

Community

What is the most expensive lesson your business taught you?

Write your answer

GuideTeen GirlsNina Castellan22 Sept 20266 min

Train for your sport, not for the gym

Most off-season training has almost nothing to do with the game you actually play. A simple way to fix that, plus what to do when something hurts.

GuideTeen GirlsNina Castellan22 Sept 20265 min

Start lifting, and don't let anyone talk you out of it

The five movements worth learning, what your first month should look like, and what to say to the people who tell you not to bother.

Quiz

Is your money actually in order?

Six questions. No email required, no sales pitch at the end.

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Training in BRO Teens — Guys

Latest news · Training

What steroids do to a body that isn't done growing yet

Eat enough to play hard and still think in fifth period

Sleep is the part of training you keep skipping

Sleep Is the Practice You Keep Skipping

Why Your Knees and Heels Hurt When You're Still Growing

Your helmet's dirtier than your face

How not to get hurt in your first year of lifting

Your first twelve weeks of lifting, done properly

Putting on size at seventeen when you're naturally thin

Putting on size at seventeen without wasting two years

Starting to lift at sixteen without getting hurt

Everything is harder on six hours of sleep

Eat enough to still be running in the fourth quarter

Stay in the sport after you stop being the best at it

Train for your position, not for the gym

Start with the empty bar and keep going back

The training that actually shows up in your game

How to start lifting when everybody has an opinion

Train for your sport, not for the gym

Start lifting, and don't let anyone talk you out of it